Keto Bowls: Simple and Delicious Low-Carb, High-Fat Recipes for Your Ketogenic Lifestyle

Keto Bowls: Simple and Delicious Low-Carb, High-Fat Recipes for Your Ketogenic Lifestyle

by Pamela Ellgen

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Overview

Keeping up with ketosis has never been easier, with these build-your-own superfood bowls for breakfast, lunch, and dinner.

Find out how easy, satisfying, and delicious your ketogenic diet can be with 50 recipes created for the bowl. The perfectly balanced, plentiful, and wholesome bowls make keto meal prep incredibly fast while offering portion control and easy cleanup. Each carefully developed recipe in Keto Bowls offers a low-carb, high-fat mix of non-starchy vegetables, meat, seeds and nuts, cheeses, oils and fats, and creative keto-friendly bases like calorie-free shirataki noodles—ensuring you get a full, nutrient-rich meal while continuing ketosis. Recipes include:
  • Berry Coconut Yogurt with Granola
  • Green Goddess Chicken with Jicama Noodle Salad
  • Poke Bowl with Avocado and Sesame Seeds
  • Cauliflower Cacio e Pepe
  • Guajillo Braised Pork Taco Bowls


With separate sections for breakfasts, (easily portable) lunches, dinners (and even desserts!), Keto Bowls offers the ultimate way to dramatically simplify every meal and stick to your ketogenic lifestyle.

Product Details

ISBN-13: 9781646040018
Publisher: Ulysses Press
Publication date: 01/21/2020
Pages: 128
Sales rank: 978,383
Product dimensions: 7.50(w) x 9.25(h) x 0.40(d)

About the Author

Pamela Ellgen is the author of more than a dozen cookbooks, including the best-selling The 5-Ingredient College Cookbook, The Gluten-Free Cookbook for Families, and The Big Dairy Free Cookbook. Her work has been featured in Outside Magazine, TODAY food, Healthline, Huffington Post, Edible Phoenix, Darling Magazine, and The Portland Tribune. Pamela runs the website SurfGirlEats.com and lives in Santa Barbara, California.

Table of Contents

Introduction 1

Chapter 1 Keto Essentials 2

What Is Keto? 3

What to Eat 4

What to Avoid 6

Helpful Tools 7

Chapter 2 Breakfast 8

Açai Bowls with Pepitas, Coconut, and Chia 10

Nut and Seed Granola with Olive Oil 13

Berry Coconut Yogurt Bowl with Granola 14

Cashew Yogurt Bowl with Toasted Coconut and Almond Butter 16

Sunshine Ricotta Bowls with Granola 18

Macadamia Coconut Porridge 19

Rosemary Sautéed Mushrooms with Wilted Spinach and Scrambled Eggs 21

BLT Scramble Bowl 22

Roasted Vegetables and Sausage with Eggs and Sriracha 23

Smoked Salmon and Spinach Scramble 24

Chapter 3 Chicken 26

Green Goddess Chicken with Jicama Noodles 28

Pesto Zucchini Noodles with Chicken 30

Chicken Burrito Bowls 31

Adobo Chicken with Seared Bok Choy 32

Thai Peanut Chicken with Carrot and Cabbage Slaw 35

Sesame Ginger Chicken Salad 36

Roasted Chicken over Cauliflower Puree with Wilted Greens 38

Smoky Chicken and Broccoli Bowls 39

Chapter 4 Fish & Seafood 40

Coconut Salmon with Roasted Cauliflower and Asparagus 42

Seared Salmon and Broccoli Mash 45

Niçoise Salad Bowls 46

Poke Bowls with Avocado and Sesame Seeds 49

Paella with Cauli Rice 50

Spicy Mussels with Roasted Fennel and Tomatoes 51

Grilled Swordfish with Caper Gremolata 52

Chapter 5 Beef & Lamb 54

Spaghetti Squash Marinara 56

Steak Fajita Bowls 59

Meatballs over Mashed Cauliflower 60

Beef Bourguignon over Mashed Cauliflower 63

Skirt Steak with Herb Salad, Peanuts, and Cucumber Noodles 65

Lamb Kebabs with Red Pepper-Cucumber Salad and Yogurt Sauce 66

Lamb Curry over Cauli Rice with Cilantro Salsa 69

Chapter 6 Pork 72

Guajillo Braised Pork Taco Bowls 74

Asian Meatball Noodle Bowls 76

Chonzo, Bell Peppers, and Cauli Rice with Salsa Verde 77

Sausage and Grilled Veggie Bowls 79

Pork Chili Verde Bowls 80

Roasted Pork Tenderloin with Cabbage Slaw over Mashed Cauliflower 81

Pork Panzanella 82

Chapter 7 Vegetarian 84

Curried Cauliflower and Tofu Bowls with Arugula 86

Ratatouille and Goat Cheese Bowls 89

Vibrant Tofu Carrot Noodle Bowls 90

Keto Bibimbap 92

Tempeh Taco Bowls with Avocado, Cherry Tomato, and Lime Vinaigrette 93

Egg Roll Scramble 94

Chapter 8 Basics 96

Mashed Cauliflower 98

Cauli Rice 100

Spaghetti Squash 102

Vegetable Noodles 103

Guacamole 104

Pico de Gallo 106

Salsa Verde 108

Celeriac Puree 109

Lemon Herb Vinaigrette 110

Balsamic Vinaigrette 111

Conversions 112

Recipe Index 114

About The Author 117

Customer Reviews